Dumbbell Thruster
A front squat with dumbbells at the shoulders that drives straight into an overhead press. It trains the legs, shoulders and conditioning in one continuous motion.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
Secondary muscles
- Triceps
- Side Delts
- Abs (Rectus Abdominis)
- Adductors
- Cardiovascular System
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width holding a dumbbell at each shoulder, palms facing in, elbows slightly forward.
Brace and squat down until the thighs are about parallel, chest up.
Drive up out of the squat forcefully.
As the hips extend, press the dumbbells overhead to full lockout.
Lower the dumbbells back to the shoulders as you descend into the next rep.
Breathing: Inhale as you squat and exhale as you press overhead.
Coaching tips
Drive with the legs
Press as you stand
Elbows up in the squat
Common mistakes
Pressing before standing up
Knees caving in
Dumbbells drifting forward
Overarching the lower back at lockout
Safety notes
Use a weight you can press overhead without leaning back.
Keep the dumbbells on the shoulders during the squat to protect the wrists and elbows.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.